How To Dunk a Basketball in 12 Weeks

In today's video, I will be teaching you guys the program that I followed that helped me to increase my vertical jump 4-5+ inches in just 12 weeks. As highly requested, I share my advice, highlighting different elements of jump theory, technique, and strength. Hopefully, this video encourages you to go out and try and see if this works for you!

I want to thank all 500 of my subscribers for joining me on my journey. I hope I can continue to inspire and entertain you all. Enjoy this one :)

[johnnyperkins_]

I am 6’0-6’1!!

I keep forgetting to add that into the videos 😂

[NAH]

Summary:
Weeks 1-4
-Foundational Phase:
Squat 5×5
RDL 3×6-8
Lunges 3×8-12
Nordic Curls 3×8-12
Calf Raises 3×8-12
Tibiallis Raises 3×8-12

-Power Phase
Weeks 5-8

Box Jumps: Standing 4×4 & Two Step 4×4
Hang Cleans 4×4
Bulgarian Split Squats 4×6-8
RDL 3×6-8
Glute-Hamstring Raise 3×6-8
Explosive Calf Raises 3×12

-Speed Phase
Weeks 9-12

Warm up
Supset: Squat 4×4 -> Assisted Jump 4×4
Depth Jump 4×4
Power Cleans 5×3
Seated Pistol Squats 3×6-8
Nordic Curls 3×6-8
Kettlebell Swings 3×8-12


Everything 2×per Week

[bliztiek]

This is one of the best vert vids no unnecessary yapping. Great vid editing

[voidpul]

your editing is underrated bro and the way you structured this video is great to teach!

[Wrangar]

Man you deserve more subscribers keep up the work!

[MarquisAaronn]

you’re gonna go far, you found your calling on youtube. excited to watch you grow man.

[niksavitskii]

I turned 12 a week ago. I am 5.7 and I dunked last week to elementary school hoop. I am 4th month in basketball, I did some plyometrics and improved my jump.

[ham.burger]

This is one of the most quality and interesting video on YouTube. No unnecessary filler clips and stuff and str8 to the point. ❤ from India 🇮🇳

[seouleshoes]

Solid video homie! I used to be a rim grazer and may have technically dunked a basketball once. But I salute you, doing so off one foot I feel is definitely harder than off two. But I'm trying to actually have a legitimate dunk and appreciate you sharing this insight from your own experiences! Keep on at it!

[Kakashi_hatake-mwev]

Thank you so much bro I’m genuinely so happy that someone dropped a free workout plan for dunking😭

[gamingwithnoor]

Your YouTube channel is definitely gonna blow up Btw TYSM For teaching me some stuff I'm gonna try it out :)

[cityofdogs]

nice vid! watching you all the way from France

[EmeraldBros]

Gonna give this a go. Videos are bangers so far!!

[hoemey]

Appreciate the no-nonsense video. May I ask during phase 1, the strength phase, what are the strength standards to achieve relative to bodyweight? So for your 5x5 squats:

• what weight were you repping?
• depth?
• tempo?
• exploding up or fully strength focused grind up?

Nordic curls:

• supported or already repping bodyweight?

Trying to understand what level of strength I should achieve before moving on to develop power.

For reference, I'm 5'9.5" and I'm grabbing rim as a 2-feet jumper.

[axellemuel]

THANK YOU SO MUCH! THIS VIDEO REALLY HELP TO INCREASE MY VERT. HOPE I CAN DUNK SOON! GBU 😁🙏

[keefefoster]

GOD DAMN THIS IS NICELY edited. you earned yourself a subscriber. I was the 578th

[Boomlalakaka]

You need to post more I love how you portray yourself I’m 13 and I’m 5’9 and I’ve been doing a lot of research to get a high vert my vert right now is 10 inches

[Amazingness]

Hi, I am your average 5'9 14-year-old white kid with a 36-inch jump people keep telling me I am not going to be able to dunk I can barely touch the rim but seeing this video inspiring I am subscribed and looking forward to more videos. David

[jtballin]

Great video man, I like the way you explain things

[chrisschulz]

bro is going places if he continues posting